and a Super Lou Smoothie Page

SOUP

Vegetable Soup with Ravioli

Directions:

Ingredients

SERVINGS: 4

 1 cup bell peppers chopped  1 cup onion, chopped (or use 2 cups frozen bell pepper and onion mix, thawed and diced)  1 cup carrots, peeled and chopped  2 cloves garlic, minced  1/4 teaspoon crushed red pepper, or to taste (optional)  1 28-ounce can crushed tomatoes, preferably fire-roasted  1 15-ounce can vegetable broth  1 teaspoon dried basil or marjoram  1 cup cannellini beans  5-6 stems kales (depending on size) rough chopped  1 6- to 9-ounce package fresh or frozen ravioli  2 cups diced zucchini, (about 2 medium)  Salt and freshly ground pepper to taste

 Add about 2 Tbl. water to the soup pot and add peppers and onions, carrots and cook, stirring, for a few minutes. Add the garlic and crushed red pepper and cook an addition minute.  Add tomatoes, broth, water and basil (or marjoram), beans and kale; bring to a boil over high heat.  Season with salt and pepper to taste.  In a separate pan, boil enough water for the ravioli's and cooking according to package directions. *NOTE  Add the cooked ravioli to each soup bowl and fill with soup.

Preventing / Reversing High Blood Pressure

SOUP

Seasoned Vegetarian Bean and Barley Vegetable Soup

Ingredients SERVINGS: 4

 1/2 onion, diced  2 ribs celery, diced  2 carrots, diced  any other vegetables desired, 1/2 cup each  2 tbsp oil or margarine  8 cups water or vegetable broth  1 cup pearled barley, uncooked  1 cup pinto or white beans, cooked or canned  1/3 cup tomato paste or crushed tomatoes  1/4 tsp salt  1/2 tsp pepper  1/4 tsp celery salt (optional)  1/2 tsp basil  1/2 tsp oregano or Italian spice mix  1/2 tsp thyme  1 tsp onion powder (optional)  2 large bay leaves

Directions:

1. In a large soup pot, Sautee the onions, celery, carrots and any other vegetables for 3-5 minutes. 2. Add vegetable broth or water and all other ingredients and bring to a simmer, then reduce heat to medium-low. 3. Allow to simmer for at least an hour, stirring occasionally, until barley is soft and somewhat fluffy. 4. Add more spices to taste and enjoy!

Hearty Sweet Potato Soup

Ingredients SERVINGS: 4 - 6

 6 large sweet potatoes, peeled and chopped into similarly sized pieces  1 large onion, roughly chopped  3 ribs of celery, roughly chopped  2 teaspoons poultry seasoning  1-quart chicken or vegetable stock  1-quart water, or enough additional water to just cover vegetables  2 cups milk or cream

Directions:

1. Add all chopped vegetables, poultry seasoning, and stock to a large soup pot. 2. Add just enough water until all vegetables are just covered. 3. Add a little more water to cover the vegetables. 4. Boil until vegetables are very tender. Use a blender to puree the soup or put the vegetables and stock in a standing blender and puree in batches. 5. Add milk or cream and heat through

Preventing / Reversing High Blood Pressure

 White beans  Pork tenderloin  Fat-free plain yogurt  Kiwifruit  Peaches and nectarines  Bananas  Kale  Red bell pepper  Broccoli  Sweet potato  Quinoa  Avocado  Fiber-Filled Oat Bran  Lima Beans  Iron-Rich Spinach  Flaxseed for Omega-3 Fatty Acids  Add cinnamon to fruit, tea and oats

SOUP

Herbed Vegetarian Zucchini and Cheddar Soup

Directions:

Ingredients SERVINGS: 1 -2

 3 cups vegetable broth  3 medium-sized zucchini, cut into 1-inch pieces  1 tablespoon chopped fresh or dried tarragon or dill  3/4 cup shredded reduced-fat Cheddar cheese  1/4 teaspoon salt  1/4 teaspoon freshly ground pepper

1. Place broth, zucchini, and tarragon or dill in a medium saucepan; bring to a boil over high heat. 2. Reduce to a simmer and cook, uncovered, until the zucchini is tender for 7 to 10 minutes. 3. Puree in a blender in batches if necessary, until smooth. 4. Return the soup to the pan and heat over medium-high, slowly stirring in cheese until it is incorporated. Remove from heat and season with salt and pepper. Serve hot or chilled.

Preventing / Reversing High Blood Pressure

Gingery Lentil Soup

Ingredients SERVINGS:

 2 teaspoons olive oil  3 medium carrots, chopped  1 medium onion, chopped  2 teaspoons grated peeled fresh ginger  1 teaspoon minced garlic  1 1/2 teaspoons curry powder  1/4 teaspoon salt  1/4 teaspoon freshly ground black pepper  2 (14-ounce) cans fat-free, less-sodium chicken broth, plus enough water to equal 4 cups  1 cup brown lentils, rinsed and drained  1 (14.5-ounce) can dice tomatoes, drained

Directions:

1. Heat oil in a large saucepan over medium heat. Add carrot and onion; cover and cook 3 minutes or until softened. Stir in ginger and garlic; cook 1 minute. Add curry, salt, and pepper; cook 30 seconds.

2. Stir in diluted broth and lentils; bring to a boil. Reduce heat; simmer, covered, 20 to 25 minutes or until lentils are tender. Stir in tomatoes; cover and simmer 5 minutes. Divide soup evenly among 4 bowls.

Preventing / Reversing High Blood Pressure

Directions:

SOUP

Savory Greek Lemon Rice Soup

Ingredients

SERVINGS: 2 -3

 4 cups reduced-sodium chicken broth  1/3 cup white rice  1 tablespoon extra-virgin olive oil  1/4 teaspoon turmeric  1/4 cup lemon juice  2 tablespoons chopped fresh dill  1/4 teaspoon freshly ground pepper

1. Bring broth and rice to a boil in a large saucepan. Reduce heat to a simmer and cook until the rice is very tender, about 15 minutes. 2. Carefully transfer 2 cups of the rice mixture to a blender. Add oil, and turmeric; process until smooth. The mixture will be hot. 3. Whisk the lemon juice, dill and pepper into the soup remaining in the pan. Heat thoroughly.

Preventing / Reversing High Blood Pressure

Broccoli, Potato, and Cheddar Cheese Soup

Ingredients SERVINGS: 4

Directions:

 1 small onion, chopped  1 carrot, chopped  1 celery stalk, chopped  2 cloves garlic, minced  1 tbsp butter  2 tbsp flour  2 1/2 cups fat-free chicken broth (or vegetable broth)  1 cup fat-free milk  2 medium potatoes, peeled and diced small  salt and fresh pepper  2 heads or 4 cups of broccoli florets, chopped into small pieces  1-1/2 cups 2% shredded sharp cheddar  2 slices 2% American cheese  1 tbsp Parmesan cheese

1. Chop onion, carrot, celery, garlic in a chopper or mini food processor. In a large soup pot, melt butter. Add chopped vegetables and sauté on low heat until soft, about 5 minutes. Add flour, salt, and pepper to the pot and stir until smooth. Add chicken broth, milk, and potatoes and set heat to high until it comes to a boil, then cover and cook on low until potatoes are soft, about 10-15 minutes. Add broccoli florets, Parmesan cheese, and stir well. Add salt and pepper to taste. 2. Cook uncovered until broccoli is cooked for about 5 minutes. Add cheddar and American cheese, stir well and remove from heat. Using an immersion blender and quickly blend part of the soup for a few seconds. If you don't have an immersion blender, remove about 1-2 cups of potatoes and broccoli and place it in a standing blender, then add it back to the soup. This helps thicken it a little.

Preventing / Reversing High Blood Pressure

Directions:

SOUP

Chunky Chicken Noodle Soup

Ingredients

SERVINGS: 4

 1 (3-pound) broiler-fryer, cut up and skinned  4 cups water  3/4 teaspoon poultry seasoning  1/4 teaspoon dried thyme  3 celery tops  2 cups water  2 ounces uncooked medium egg noodles  1/2 cup sliced celery  1/2 cup sliced carrot  1/3 cup sliced green onions  2 tablespoons minced fresh parsley  2 teaspoons chicken-flavored bouillon granules  1/4 teaspoon coarsely ground black pepper  1 bay leaf

1. Combine first 5 ingredients in a Dutch oven; bring to a boil. Cover, reduce heat and simmer 45 minutes or until chicken is tender. Remove chicken from broth, discarding celery and reserving broth. 2. Skim fat from broth. Add 2 cups water and next 8 ingredients to broth; bring to a boil.

Cover, reduce heat and simmer 20 minutes. Bone and chop chicken; add to broth mixture. Cook 5 minutes or until thoroughly heated. Discard bay leaf. Ladle soup into bowls, and sprinkle with additional pepper, if desired.

Preventing / Reversing High Blood Pressure

Beef Bone Broth

Ingredients SERVINGS: 4

Directions:

 4 pounds beef bones, preferably a mix of marrow bones and bones with a little meat on them, such as oxtail, short ribs, or knuckle bones (cut in half by a butcher)  2 medium unpeeled carrots, cut into 2-inch pieces  1 medium leek, end trimmed, cut into 2-inch pieces  1 medium onion, quartered  1 garlic head, halved crosswise  2 celery stalks, cut into 2-inch pieces  2 bay leaves  2 tablespoons black peppercorns  1 tablespoon cider vinegar  6-quart (or larger) stockpot or a large slow cooker

1. Preheat oven to 450°F. Place beef bones, carrots, leek, onion, and garlic on a roasting pan or rimmed baking sheet and roast for 20 minutes. Toss the contents of the pan and continue to roast until deeply browned, about 20 minutes more. 2. Fill a large (at least 6-quart) stockpot with 12 cups of water (preferably filtered) . Add celery, bay leaves, peppercorns, and vinegar. Scrape the roasted bones and vegetables into the pot along with any juices. Add more water if necessary to cover bones and vegetables. 3. Cover the pot and bring to a gentle boil. Reduce heat to a very low simmer and cook with lid slightly ajar, skimming foam and excess fat occasionally, for at least 8 but up to 24 hours on the stovetop. The longer you simmer it, the better your broth will be. Add more water if necessary to ensure bones and vegetables are fully submerged. Alternately, you can cook the broth in a slow cooker on low for the same amount of time. 4. Remove the pot from the heat and let cool slightly. Strain broth using a fine-mesh sieve and discard bones and vegetables. Let continue to cool until barely warm, then refrigerate in smaller containers overnight. Remove solidified fat from the top of the chilled broth. 5. Broth can be stored for up to 5 days in the refrigerator and up to 6 months in the freezer.

Preventing / Reversing High Blood Pressure

Healthy Smoothie Recipes

PREVENTION BEATS CURE

Smoothies are a great way to eat a variety of 4 to 5 whole fruits and vegetables at one time. Greens help clear the plaque out of your arteries! Berries are great antioxidants and inflammation reducer.

“A Smoothie a day keeps Big Pharma away”

~ Gary Hopkins ~

“Let food be thy medicine and medicine be thy food.”

Hippocrates

Two cups of fruits (Pick 2)

 Banana Strawberries Blackberries Blueberries Raspberries Acai Cherries Lemon/Lime Mango Peach/nectarines Apples Plums Watermelon/cantaloupe Pears Kiwi

Two cups of leafy greens

(Pick 2 to 3)

Spinach Kale Swiss chard Collards Beet greens Turnip greens Endive Sprouts Wild salad greens Watercress Romaine lettuce Cucumber Parsley Basil Mint

1 cup of base

(Pick 1)

Pure water Coconut water Almond milk (unsweetened) Coconut milk Rice milk

Use 1 -2 tbsp Superfood

(Pick 1)

Bee Pollen Hemp Seeds Maca Powder Flax seeds/sprouted flax Chia seeds Chlorella Goji berries Raw Cacao Powder  Spirulina  Wheat Grass

Use 1 -2 tbsp Fat

(Pick 1)

Flax oil Avocado (use 1 half) Coconut oil Almond Butter Peanut Butter

Supplement / Spice

(Pick 1)

Sweetener

(Pick 1)

Cinnamon 1-2 tsp Vanilla 1-2 tsp Cardamom 1 tsp Stevia

Plant based protein

. powders 1 scoop

Ginger 1 tsp

Xylitol Grade B Maple Syrup Raw agave  Raisins Honey Dates

**Important**

 Choose organic greens  Avoid artificial sweeteners and processed sugars  Blend smoothie for at least 60 seconds

All it takes to grow your own green food is a small container, fresh water and healthy soil, a little sunshine and anywhere from 7-15 days before it's ready for juicing.

Tropical turmeric green smoothie

 1 1/2 cups coconut water  1 cup pineapple chunks, fresh or frozen  1/2 cup sliced mango  1 handful arugula  1 handful baby spinach  1/2 tsp. ground turmeric  1/2 tsp. ground cinnamon

Blend the ingredients for 60 seconds or until smooth

Blend the ingredients for 60 seconds or until smooth

Spinach smoothie

 1 cup unsweetened almond milk  1/2 cup mango, sliced  1 ripe banana  2 cups baby spinach  1 Tbsp. chia seeds

Smoothies for preventing Cancer

Beetroot Smoothie

 2 beetroots  2 carrots  1 lemon  1/2 tsp. turmeric

Blend the ingredients for 60 seconds or until smooth

Broccoli Smoothie

 1 cup broccoli florets  1 carrot  1 lemon  2-3 tbsp. chopped cilantro  1/2 tsp. turmeric

Blend the ingredients for 60 seconds or until smooth

Smoothies for preventing Diabetes

Green Smoothie

 1 1/2 cups water  1 organic ripe green apple cut into chunks, core discarded  1 organic ripe green pear cut into chunks, core discarded  2 cups organic roughly chopped fresh kale or spinach  1/2 cup organic roughly chopped fresh mint  20 chilled green grapes  12 ice cubes  3/4 tsp cinnamon  1 tbsp agave nectar  1 lime juiced

Servings: 2-3 servings

Blend the ingredients for 60 seconds or until smooth

Green Smoothie

 Handful of spinach  3 slices of cucumber  1/2 stalk of celery  1 teaspoon of organic cinnamon  2 frozen strawberries  1 tablespoon of flax seed  1/2 cup of blueberries(frozen or fresh)  3 tablespoon of organic rolled oats  1 tablespoon of raw cacao  6 ounces of unsweetened almond milk

Smoothies for Healthy Kidneys

Kidney Smoothie

 1/2 avocado  1/2 peeled lime or lemon  1 peeled kiwi  1/4 cup of walnuts (optional)  1 banana  1 node of fresh cilantro  1 cup of distilled water

Blend the ingredients for 60 seconds or until smooth

Blueberry Smoothie

 Big handful froze or fresh organic wild blueberries  1 Banana  1 Tbsp extra-virgin coconut oil  1 Tbsp hemp seeds  1 Tbsp chia seeds  Pinch of cinnamon  1 cup almond milk or coconut water

Smoothies for a Healthy Brain

Blueberry Beet Almond Smoothie

1/2 cup unsweetened carrot juice 1/2 cup frozen or fresh blueberries 1/2 cup peeled and grated raw beet 1/2 cup unsweetened applesauce 1/2 cup unsalted raw whole almonds 1/2 cup ice cubes 1/2 tsp fresh lime juice dash of ground ginger

Blend the ingredients for 60 seconds or until smooth

Mango-Avocado Smoothie

1/2 fresh mango 1 cup fresh spinach 1 cup chilled low-fat vanilla soymilk 1/4 avocado 5 tsp agave nectar

Blueberry Avocado Smoothie

1 cup frozen blueberries 1/4 avocado 1 cup coconut water juice of 1/2 lime 1 serving vanilla whey protein powder 1 serving greens powder (optional) sweeten to taste with raw honey, stevia or xylitol

Blend the ingredients for 60 seconds or until smooth

Blend the ingredients for 60 seconds or until smooth

Pomegranate Smoothie

3/4 cup frozen, unsweetened blueberries 1/2 cup 100 percent pomegranate juice 1/4 cup nonfat vanilla yogurt 1/2 teaspoon lemon zest 1/2 teaspoon fresh lemon juice

Strawberry-Orange with Beet Smoothie

 1 cup raw beet, chopped  1 cup whole strawberries  1 orange, peeled and deseeded  1 banana, peeled  3 cups fresh baby spinach  8 ounces homemade almond milk

Blend the ingredients for 60 seconds or until smooth

Blend the ingredients for 60 seconds or until smooth

Orange Grapefruit Smoothie

 1 frozen banana, peeled, sliced and thawed slightly  2 cups whole strawberries  1 red grapefruit, peeled and deseeded  1 orange, peeled and deseeded  2 chard leaves  2 cups fresh baby spinach  6 to 8 ounces of filtered water

Spinach – Kale with a Superfood

 1 cup of spinach  1 cup of kale  1 Banana

 1 Apple  Spirulina 1 tbsp  Coconut water

 Cinnamon 1-2 tsp  Ginger 1 tsp  Avocado (1 half)  Raisins

 Chia seeds 2 tsp

Blend the ingredients for 60 seconds or until smooth

Healthy Dessert recipes

PREVENTION BEATS CURE

“We should look for someone to eat and drink with before looking for something to eat and drink...” ~ Epicurus ~

“Let food be thy medicine and medicine be thy food.”

Hippocrates

Cinnamon Spiced Ice Cream

Ingredients

SERVINGS: 10-12 servings

 2 cups dairy free milk, plain, unsweetened  1 cup maple syrup  2 tsp ground cinnamon  ½ tsp ground ginger  ⅛ tsp ground allspice  2 tsp pure vanilla extract

Directions:

Whisk all ingredients together in a large bowl until combined well. Carefully pour the mixture into the bowl of an automatic ice cream maker, and process according to manufacturer’s instructions. Enjoy immediately, or harden further in freezer for an hour or more.

Healthy Dessert recipes

Vanilla Lemon Berry Parfaits

Ingredients

SERVINGS: 4

 1 cup plain yogurt  2 (3.5-ounce) containers vanilla pudding  2 tablespoons bottled lemon curd (such as Dickinson's)  1/2 teaspoon vanilla extract  2 tablespoons honey  Zest of 1 lemon  1 tablespoon fresh lemon juice  3 cups mixed berries (such as blueberries, strawberries, and raspberries)

Directions:

1. In a small mixing bowl, whisk together the yogurt, pudding, lemon curd, and vanilla extract; set aside.

2. In a medium mixing bowl, stir the honey, lemon zest, and lemon juice until combined. Add the mixed berries, and gently stir with a rubber spatula to coat them with the honey mixture.

3. Assemble the parfaits in four 8-ounce glasses. Using measuring spoons, scoop 3 tablespoons of the yogurt mixture into each glass. Top with 1/4 cup of the berries, then another 3 tablespoons yogurt, and another 1/4 cup berries. Garnish each yogurt parfait with fresh mint, if desired. Serve immediately, or cover and refrigerate for up to 2 hours.

Healthy Dessert recipes

Banana-Oatmeal-Chocolate Chip Cookies

Ingredients

SERVINGS: 16 cookies

 1 cup oat flour  3/4 cup old-fashioned rolled oats  1/2 teaspoon baking powder  1/3 teaspoon baking soda  1/2 teaspoon salt  1/4 cup xylitol  1/3 cup canola oil  1/3 cup plain soy milk  1/2 teaspoon vanilla extract  1/2 ripe banana, cut into small pieces  1/4 cup chopped walnuts or another favorite nut  1/3 cup semisweet vegan chocolate chips (such as Tropical Source)

Directions:

1. Preheat oven to 350°. Combine first 6 ingredients (through sugar) in a bowl. Whisk together oil, soy milk, and vanilla in a separate bowl. Add wet mixture to dry ingredients; stir to combine. Fold in banana, walnuts, and chocolate chips.

2. Line a baking sheet with parchment paper. Scoop dough onto the pan with a small ice-cream scoop. Bake 25 minutes or until golden brown, turning baking sheet halfway through. Let cool on a wire rack.

Healthy Dessert recipes

Lemony Yogurt Loaf Cake

Directions:

Ingredients

SERVINGS: 4

 1 1/2 cups white whole wheat flour  2 teaspoons baking powder  1/4 teaspoon fine salt  3/4 cup xylitol  Finely grated zest of 1 lemon  1/2 cup plain Greek yogurt  1/4 cup milk  1/4 cup extra-virgin olive oil  1/2 teaspoon pure vanilla extract  2 large egg whites  1 large egg Nonstick baking spray, for coating loaf pan

1. Preheat the oven to 350 degrees F. Coat an 8 1/2- by 4 1/2-inch loaf pan with baking spray. Whisk together the flour, baking powder, and salt in a medium bowl.

2. Put the sugar and lemon zest in another bowl and rub the lemon zest into the sugar with your fingers. Add the yogurt, milk, olive oil, vanilla, egg whites and whole egg and vigorously whisk until well blended. Add the flour mixture into the egg mixture and fold until just incorporated.

3. Transfer to the prepared pan. Bake until a cake tester inserted in the center comes out clean, about 50 minutes. Cool in the pan on a wire rack for 5 minutes, and then unmold and cool to room temperature.

Strawberries Dipped in Chocolate

Ingredients

SERVINGS: 4

 2 ounces high-quality dark chocolate  12 strawberries

Directions:

1. Microwave chocolate in a small bowl on Medium for 1 minute. Stir, then continue microwaving on Medium in 20-second intervals until melted, stirring after each interval.

Or place in the top of a double boiler over hot, but not boiling, water. Stir until melted. 2. Dip strawberries in the melted chocolate.

Nutrition

Per serving: 133 calories

Healthy Dessert recipes

Blueberry & White Chocolate Chunk Ginger Cookies

Directions:

Ingredients

SERVINGS: 2 dozen cookies

 1 cup whole wheat flour  1/4 cup wheat germ  1/2 teaspoon baking soda  1/2 teaspoon salt  1/4 teaspoon ground ginger  1 large egg  3/4 cup packed dark brown sugar  1/3 cup canola oil  1 teaspoon vanilla extract  1/2 cup oats, quick-cooking or old-fashioned (not instant)  2 ounces white chocolate, chopped  1/3 cup dried blueberries, (see Tip)  1/4 cup crystallized ginger, chopped

1. Position racks in upper and lower thirds of oven; preheat to 375°F. 2. Whisk flour, wheat germ, baking soda, salt and ground ginger in a small bowl. Whisk egg, brown sugar, oil and vanilla in a large bowl. Add the dry ingredients to the wet ingredients; stir to combine. Add oats, chocolate, blueberries and crystallized ginger; stir just to combine. Drop by rounded tablespoonful’s onto 2 ungreased baking sheets, 1 1/2 inches apart. 3. Bake the cookies until puffed and barely golden around the edges, switching the pans back to front and top to bottom halfway through, 8 to 10 minutes. Cool on the pans for 2 minutes; transfer to a wire rack to cool completely.

Healthy Dessert recipes

Angel Food Cake

Ingredients

SERVINGS: 16

 1-1/2 cups egg whites (about 10)  3/4 cup plus 1/2 cup sugar, divided  1/4 cup cornstarch  1/4 cup white rice flour  1/4 cup tapioca flour  1/4 cup potato starch  1-1/2 teaspoons cream of tartar  3/4 teaspoon salt  3/4 teaspoon vanilla extract

Directions:

1. Place egg whites in a large bowl; let stand at room temperature for 30 minutes. Sift 3/4 cup sugar, cornstarch, flours and potato starch together twice; set aside. 2. Add cream of tartar, salt and vanilla to egg whites; beat on medium speed until soft peaks form. Gradually add remaining sugar, about 2 tablespoons at a time, beating on high until stiff peaks form. Gradually fold in flour mixture, about 1/2 cup at a time. 3. Gently spoon into an ungreased 10-in. tube pan. Cut through the batter with a knife to remove air pockets. Bake on the lowest oven rack at 350° for 45-50 minutes or until lightly browned and entire top appears dry. Immediately invert pan; cool completely, about 1 hour. 4. Run a knife around side and center tube of pan. Remove cake to a serving plate. Top with fresh fruit if desired.

Healthy Dessert recipes

Watermelon Sorbet

Ingredients

SERVINGS: 16

Directions:

 3 cups watermelon, cut into 1-inch chunks, seeds removed  2 fresh Medjool date, pit removed

Add watermelon and dates to a high-speed blender. Process until smooth. Carefully pour the mixture into the bowl of an automatic ice cream maker, and process according to manufacturer’s instructions. Enjoy immediately, or harden further in freezer for an hour or more

Gluten-Free Gingersnaps

Ingredients

SERVINGS: 3 to 4 dozen cookies

Directions:

 1 cup sorghum flour  1 cup tapioca starch/flour  1/2 cup hazelnut flour or almond flour  1 cup xylitol  1 teaspoon ground ginger  1 teaspoon ground cinnamon  1/4 teaspoon ground nutmeg  1/4 teaspoon ground cloves  1/4 teaspoon fine sea salt  1 1/4 teaspoons xanthan gum  1 teaspoon baking soda  1/2 cup Earth Balance Sticks, or Spectrum Organic Shortening  1/4 cup unsulphured molasses  4 tablespoons coconut milk (or non-dairy milk) 1. Preheat the oven to 350ºF.

Whisk together the dry ingredients in a large mixing bowl. Use a whisk attachment or pastry cutter to cut in the shortening and molasses. 2. The mixture will be sandy and crumbly. 3. Add the coconut milk one tablespoon at a time. 4. Mix after each spoonful to keep a close eye on the consistency. You don't want the dough too sticky. It should still appear somewhat crumbly- but- when you pinch the dough it should stick together and feel like cookie dough. 5. Used four tablespoons of coconut milk to get to this consistency. Divide the dough in half.

Wrap one-half in plastic wrap and pop it in the fridge to chill while you work with the other half.

Spirulina Cookies

Ingredients

SERVINGS: 3 to 4 dozen cookies

 2 1/2 tsps. organic spirulina  7-9 organic Medjool dates  1 medium organic banana  1/3 cup organic sesame seeds, toasted or raw  1/2 cup organic raw shredded coconut

Directions:

1. Mix ingredients in a food processor. Use a spatula to scrape down the sides to make sure it is all combined; add a little filtered water if necessary. 2. Pinch "dough" and roll into little balls and flatten into little discs. 3. Dehydrate in a food dehydrator or oven at 115 for several hours. 4-5 hours for a chewier "cookie", texture of 1-15 hours for a crispier texture. They will taste great and keep either way. Or bake at 200 degrees for @ 30 minutes.

Healthy Dessert recipes

American Heart Association

http://www.heart.org/HEARTORG/ American Cancer Society http://www.cancer.org/ American Diabetes Association

http://www.diabetes.org/ http://www.doctoroz.com/ Alzheimer's Association

http://www.alz.org/ American Stroke Association

http://www.strokeassociation.org/STROKEORG/ New Health Guide for Your Everyday Health. http://www.webmd.com/ www.organicfacts.net/ www.choosemyplate.gov http://www.mayoclinic.org/ http://www.todaysdietitian.com/ http://bodyecology.com/articles/25_reasons_to_avoid_sugar.php http://articles.mercola.com/sites/articles/archive/2015/07/25/sugar-industry-secrets.aspx The Secrets of Sugar - The Fifth Estate - CBC News http://healthyeating.sfgate.com/statistics-health-risks-eating-fast-food-3290.html http://www.healthline.com/health/fast-food-effects-on-body

www.cronometer.com

Suggested documentaries:

The 40 Days of Action Challenge is designed to create a healthy America by bringing awareness to the consequences of poor choices involving our health. We are not waging a war on disease; we are waging a war against poor lifestyle choices.

Top 10 Causes of Death in Men and women

1. Heart disease

2. Cancer

3. Unintentional injuries

4. Stroke

5. Chronic Obstructive Pulmonary Disease (COPD)

6. Diabetes

7. Influenza and pneumonia

8. Suicide

9. Kidney disease

10. Alzheimer’s disease

To enjoy a healthy lifestyle, it’s important to have a balance of diet and exercise.

31 Alfalfa Grass 73 Almond-Blueberry Oatmeal 51 Almonds 82 Creamy Fettuccine with Brussels Sprouts 57 Lemon Juice 116 Crunchy Chicken Wraps 139 Cucumber and Radish Salad 173 Lemony Yogurt Loaf Cake 44 Lettuce

176 Angel Food Cake 15 Anti-Inflammatory Foods 1 16 Anti-Inflammatory Foods 2 37 Apples 108 Asian Noodle Salad 45 Asparagus 45 Avocado 44 Cucumbers 53 Cumin 53 Curry Powder 21 Detoxify the Body 1 22 Detoxify the Body 2 12 Eat Colorful Foods 13 Eat Colorful Foods

133 Baked Whitefish with Tomatoes

180 Eating on the Run options 172 Banana-Oatmeal-Chocolate Chip Cookies 5 Eating plan 38 Bananas 7 Eating Plan

31 Barley Grass 54 Basil 35 Bee Pollen

8 Eating Plan 126 Egg Sandwich 43 Eggplant

158 Beef Bone Broth 57 Beet Juice 99 Egg-White Omelet with Spinach 49 Fiber

42 Beets 131 Black Bean Quesadillas 68 Black Beans and Rice 14 Fiber & Fatty Acids 47 Fish oil 33 Flax seeds 34 Lucuma 33 Maca Powder 29 Magnesium 48 Magnesium 26 Magnesium (Mg) 39 Mangoes 26 Manganese (Mn) 34 Mesquite 26 Molybdenum (Mo) 47 Multivitamins 53 Nutmeg 36 Nutritional benefits of Fruits 50 Nutritional benefits of Nuts 52 Nutritional benefits of Spices 30 Nutritional benefits of Superfoods 46 Nutritional benefits of Supplements 41 Nutritional benefits of Vegetables 23 Nutritional benefits of Vitamins 167 Smoothies for reversing High Blood Pressure 166 Smoothies for reversing High Cholesterol 161 Smoothies for the Heart 26 Sodium (Na) 43 Spinach 143 Spinach Salad 31 Spirulina 179 Spirulina Cookies 38 Strawberries 174 Strawberries Dipped in Chocolate 142 Strawberry Broccoli Salad 69 Stuffed Bell Peppers 60 Sweet Potato Hash Browns 45 Sweet Potatoes 75 Tex-Mex Breakfast Sandwich 168 The Super Lou Smoothie 78 Three-Bean Chili 54 Thyme 57 Tomato Juice 43 Tomatoes 77 Tuna Salad

152 Blood pressure Healthy Snacks 40 Blueberries 25 Fluoride (F) 28 Folic Acid 87 Oat and Buckwheat Muesli with Pears 35 Turmeric 44 Onions 54 Turmeric

175 Blueberry & White Chocolate Cookies 137 Food to stay away from with High Cholesterol 58 Orange Juice 86 Blueberry Muesli 9 BMI & Calorie Recommendations 98 Foods to avoid if you are a Diabetic 37 Oranges 124 Foods to avoid if you have a brain disease 53 Oregano 43 Turnip 34 Vanilla 171 Vanilla Lemon Berry Parfaits

128 Brain Healthy Snacks 1 132 Brain Healthy Snacks 2 51 Brazil nuts 125 Breakfast Casserole 127 Breakfast Quesadilla 85 Foods to avoid if you have Cancer

102 Organ Healthy Snacks 1 72 Foods to avoid if you have heart disease 106 Organ Healthy Snacks 2 65 Vegan BLT 24 Vitamin A (Retinol)

146 Foods to Avoid if You Have High Blood Pressure 37 Papayas 111 Foods to avoid if you have kidney problems 45 Parsley 27 Vitamin A (Retinol) 24 Vitamin B1 (Thiamine)

138 Fresh guacamole salad 91 Pasta with Spinach Pesto, Green Beans 27 Vitamin B1 (Thiamine)

42 Broccoli 54 Garlic 37 Peaches 48 Vitamin B12

148 Broccoli and Spinach Soup 54 Ginger 40 Pears 27 Vitamin B12 (Cobalamin)

100 Broccoli Frittata 57 Ginger Tea

94 Broccoli, Garlic, and Lemon Penne

154 Gingery Lentil Soup 156 Broccoli, Potato, and Cheddar Cheese Soup 54 Ginseng 61 Buckwheat Pancakes 90 Buffalo Chicken Chili 45 Butternut Squash 42 Cabbage 29 Calcium 178 Gluten-Free Gingersnaps 32 Goji berries 39 Grapefruits 39 Grapes 43 Green Peas

25 Calcium (Ca) 89 Cancer fighting Snacks 1 44 Green Peppers 56 Green smoothie 51 Pecans 26 Phosphorus (P) 38 Pineapples 24 Vitamin B12 (Cyanocobalamin)

24 Vitamin B2 (Riboflavin) 27 Vitamin B2 (Riboflavin)

51 Pistachio 67 Plant Based Snacks Afternoon 24 Vitamin B3 (Niacin) 24 Vitamin B5 (Pantothenic Acid)

63 Plant Based Snacks morning 38 Plums 56 Pomegranate Juice

24 Vitamin B6 (Pyridoxine) 27 Vitamin B6 (Pyridoxine) 48 Vitamin C 105 Pork Tenderloin with Apricots and Bok Choy 24 Vitamin C (Ascorbic Acid) 26 Potassium (K) 27 Vitamin C (Ascorbic Acid)

93 Cancer fighting Snacks 2 40 Cantaloupes 42 Carrot 51 Cashew 44 Cauliflower 58 Green Tea 47 Probiotics

95 Grilled Chicken Parmesan

56 Prune Juice 79 Grilled Pork with Shaved-Asparagus Salad 51 Pumpkin seeds 83 Grilled Salmon Soft Tacos 120 Ground Beef Casserole 122 Quinoa Salad with Spinach 45 Radish 28 Vitamin D

47 Vitamin D 24 Vitamin D (Cholecalciferol) 25 Vitamin E (Tocopherol) 28 Vitamin E (Tocopherol)

147 Cauliflower and Onion Soup 54 Cayenne Pepper 149 Cheesy Ravioli & Vegetable Soup 37 Cherries 33 Chia seeds 81 Chicken & Spiced Apples 130 Chicken and Spanish Rice 118 Chicken Burgers 144 Chicken Salad 32 Chlorella 141 Cholesterol Healthy Snacks 25 Chromium (Cr) 157 Chunky Chicken Noodle Soup 55 Healthy Beverages 123 Healthy Brain recipes 169 Healthy Dessert recipes 110 Healthy Kidney recipes 136 Healthy Salad recipes 159 Healthy Smoothie Recipes 145 Healthy Soup Recipes 76 Heart Healthy Snacks 1 40 Raspberries 70 Ratatouille 33 Raw Cacao Powder 25 Vitamin H (Biotin) 28 Vitamin H (Biotin) 25 Vitamin K

59 Recipes for a Healthy Body 71 Recipes for a Healthy Heart 28 Vitamin K 25 Vitamin M (Folic Acid)

84 Recipes for Healthy Cells 74 Walnut Muffins

97 Recipes for Healthy Organs

51 Walnuts 107 Roasted Balsamic Veggies with Polenta 10 Water

80 Heart Healthy Snacks 2 151 Hearty Sweet Potato Soup 32 Hemp Seeds 88 Roasted Potatoes (No Oil ) 117 Roasted Potato & Green Bean Salad

56 Water 177 Watermelon Sorbet 109 Roasted Salmon with Maple-Mustard Glaze 39 Watermelons 153 Herbed Vegetarian Zucchini and Cheddar Soup 140 Roasted Vegetable and Crab Salad 112 Wheat Berry Breakfast Bowl

113 High Protein Apple Oatmeal 134 Rosemary Lemon Roasted Chicken Breasts 31 Wheatgrass

53 Cinnamon 34 Cinnamon

38 Honey Dew Melons 56 Hot Chocolate 62 Cinnamon Apple Raisin Breakfast Rice 114 Individual Frittatas 170 Cinnamon Spiced Ice Cream 4 Introduction 104 Citrus Chicken with Tarragon and Mustard 26 Iodine (I2) 135 Coconut Crusted Salmon 29 Iron 53 Sage 155 Savory Greek Tofu Lemon Rice Soup Savory Greek Lemon Rice Soup

19 Why is it bad Fast Foods 20 Why is it bad Junk Foods 101 Scrambled Eggs with Sausage over Muffin 18 Why is it bad Soda 150 Seasoned Vegetarian Bean and Barley Soup 17 Why is it bad Sugar 32 Seaweed 129 Wild Alaska Salmon Kebabs

49 SELENIUM 11 You Are What You Eat

35 Coconut Oil 58 Coconut Water 92 Coconut-Curry Chicken Fingers 66 Collard Wraps 25 Copper (Cu) 49 CoQ10 39 Cranberries 58 Cranberry Juice 26 Iron (Fe) 48 Juice Plus+ 42 Kale 64 Kale Salad with Oranges 115 Kidney Healthy Snacks 1 119 Kidney Healthy Snacks 2 40 Kiwifruit 96 Lemon Dill Chicken 26 Selenium (Se) 6 Shopping List 121 Shrimp Fried Rice 160 Smoothie Instructions 165 Smoothies for a Healthy Brain 164 Smoothies for Healthy Kidneys 162 Smoothies for preventing Cancer 163 Smoothies for preventing Diabetes 49 Youngevity 103 Zesty White Bean and Turkey Chili 29 Zinc 26 Zinc (Zn)

183

 Recipes to help fight the top 10

killers of men and women.

 Blue Print for healthy eating.

“Let food be thy

medicine and medicine  Guidelines for the foods we be thy food.” Hippocratesshould be eating!  Real food that tastes real good.

Luchas H. Wright Jr

I was just like everybody else, living my everyday life, taking care of my family and serving my community, until something happened... This was the moment when I decided to take care of the one body that I have.

What does a man have to do to be healthy? This husband of 15 years and father of 4 is a man looking to be healthy in America. He set out to beat the statistics and now you can too.